The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You have to follow various diets and perform special sets of exercises to lose weight.
If you direct your efforts and help the body, work with it at the same time, you will be able to naturally maintain a slim body and excellent health.
Why does the body need fat?
Fat reserves help to obtain the necessary vitamins A, D, E, K.Fat deposits concentrate energy reserves.The fat layer protects internal organs from mechanical damage, blows and injuries.
Many people, to lose weight and burn excess fat, limit their diet and follow popular diets.Lack of nutrients reduces weight and at the same time causes weakness and loss of strength.
To get rid of excess fat reserves and achieve a slim body, you need to adjust your diet and at the same time give your body enough exercise by regularly performing a series of weight loss exercises.Under these conditions, the fat begins to break down.
If you are overweight, you need to make sure your thyroid gland is healthy.If its function is insufficient, it is difficult or impossible to eliminate subcutaneous fat.
Proper nutrition for weight loss.
When food is completely digested and absorbed, the speed of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When poorly combined foods are consumed, metabolic reactions are insufficient.Undigested substances accumulate in fat cells and cause rotting and fermentation in the intestines.
Some people use a diuretic or laxative to lose weight.If used incorrectly, these medications disrupt natural digestion and cause body weight gain.
To regain strength and avoid chronic fatigue, the body needs carbohydrates after a strenuous workout.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to do exercises correctly to lose weight
During regular training, body weight decreases because sports activity generates a shortage of calories.Fat reserves and carbohydrates are consumed at the same time.
When training at low intensity, you burn more fat in a session than carbohydrates.But the calorie consumption rate is low, about 4-5 kcal per minute.
Therefore, if your level of physical fitness allows it, you should perform the exercises with greater intensity to be able to lose weight faster due to the greater caloric consumption, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates as a percentage, the total amount of fat burned is greater than low-intensity exercise for weight loss.
To reduce weight by 1 kg, it is necessary to burn about 8000 kcal.
When developing a series of exercises to lose weight, it is necessary to take into account the amount of excess fat and the level of physical fitness.
Beginners and overweight people should start training at low intensity.To achieve similar results as a shorter intense workout, sports movements will have to be performed 2-3 times more.
A series of weight loss exercises should begin with a warm-up and end with a cool-down.
When warming up, it is necessary to perform movements at a slow pace, with minimal load, to adequately warm up the muscles, prepare the joints for stress, reduce blood pressure and increase blood flow.
After training, a cool-down is necessary: gradually reduce the pace, normalize the heartbeat.It is helpful to bend over and swing your arms, which restores blood distribution in the body, especially after putting pressure on your legs.Stagnation of blood in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles to load to lose weight faster?
When creating an individual set of exercises for weight loss, you must first load your legs.These sports movements require the consumption of a maximum of calories.
In terms of the effectiveness of burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is load your abdominal muscles, since contracting them burns the least amount of calories.
Aerobic exercise to lose weight.
To lose fat, aerobic exercises are useful: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate reactions in the body and thus help with weight loss.
Aerobic exercise stimulates the activity of mitochondria, the power plants of cells.Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, energy carriers within the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after completing the workout, then aerobic exercises allow you to lose weight during exercise.
First, the body consumes carbohydrate reserves from the blood and liver.After half an hour they finish, the subcutaneous and internal fat begins to be consumed.
To achieve results as quickly as possible, a certain degree of training is required.To monitor your progress without overdoing it, you should measure your heart rate (HR) or "pulse."
During exercise, fat is burned more efficiently if your heart rate is in the range of 65%...85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at age 35, the maximum frequency will be 200 – 35 = 165 beats per minute.During training, the heart should contract at a rate of 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.
A lesson should last approximately one hour.The optimal thing is to exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.No less effective are aerobic sports movements performed to the rhythm of rhythmic music.
A similar result can be achieved with the help of home exercise machines: cycling, running, rowing.
The benefits of walking and running
If you are obese or overweight, you should do a simple exercise to lose weight: walk at a moderate pace so that your heart beats at the optimal rate for your age.
You should start with a 20-minute walk.By walking three times a week, in one or two months you will be able to make some progress.
Then you can increase the duration of each walk to 45-50 minutes and increase their number.
If your fitness level is high enough and walking cannot reach the recommended heart rate, you should start jogging.
As your training level increases, you need to increase the distance by 10%.
To avoid damaging your joints, you should do this weight loss exercise in the park and run on the ground, not the asphalt.
Use a bicycle or rowing machine
The undoubted advantage of home exercise equipment is the presence of sensors that allow you to monitor your heart rate during exercise.
By exercising regularly on a bike or rowing machine, you can reap the maximum health benefits and lose weight.It is important not to forget to increase the load on the muscles as your athletic capabilities increase.
Unlike a cycling machine, which puts pressure mainly on the legs, a rowing machine forces you to work your back, arms, abs and, to a lesser extent, your legs.
Using two exercise machines in combination has a greater fat burning effect.Therefore, for more intense weight loss it is advisable to alternate exercises on a bicycle and rowing machine.
Exercises to lose abdominal fat.
Even if your body fat is small, your abdomen may bulge and sag due to weak abdominal muscles.
When performing exercises, you must maintain balance.The load should be sufficient for the muscles to strengthen.Light exercises, even repeated many times, will not give results.
To develop the rectus abdominis muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting on a chair and securing your feet, lean back, trying to touch the floor with your arms extended.
- Sit on a gymnastics mat with your arms supporting your torso from behind.Raise your closed legs as high as possible.
- The starting position is the same.Raise each leg individually.
- Lying on the mat, bring your palms together under the back of your neck.Bend your legs, touch your knees to your chest, stretch your legs vertically up, return to the starting position.
- Lie down with your arms along your body.Raise and lower your straight legs to a vertical position.
- Lying down, raise and lower each stretched leg individually until vertical, simulating “scissors.”
- Lie down, raise your straight legs at a distance of 30 cm from the floor.Perform “scissors” in a horizontal plane.
- Once your feet are secured, lift your torso to a vertical position.The hands are clasped behind the head.
During classes, it is useful to perform 3-4 exercises of this complex.To lose weight, up to 15 repetitions are enough.
Exercises to lose weight legs: thighs and calves.
To reduce fat deposits in the legs, it is useful to squat slowly and return to the starting position.The hands are clasped at the back of the head or at the waist, the back is straight and the legs are shoulder-width apart.
To increase the load, place your hand behind the door and squat down on one leg, keeping the other parallel to the floor.
To develop leg muscles, move in a goose step, with your palms on your belt or the back of your head.
The muscles of the legs and thighs are strengthened by alternating movements of the straight leg up and to the sides from a position on all fours.
To build calf muscles, shift your body weight from heel to toe, holding onto a wall or door for balance.First, perform the exercise while standing on both feet.As training increases, use one foot.
Exercises to lose weight buttocks.
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- In a standing position, with your feet shoulder-width apart and your palms on your waist, make circular movements with your hips.
- While standing, raise your leg bent at the knee as high as possible, move it to the side and return to the starting position.Repeat for the other leg.
- Get on your knees, hips and back in line.Sit down and touch the floor to the left of your feet with your buttocks, return to the starting position, touch the floor to the right of your feet.
- Sit on the floor, with your legs extended in front of you and your torso upright.Move forward on your buttocks.
- Lying on your back, bend your legs and arms along your body.Raise your pelvis off the floor, supporting yourself on your feet and shoulders.
Perform each exercise up to 15 times.